Category

BurnX
Metcon (No Measure) Two point plank 1min Boat pose 1 min 4 rounds Metcon (No Measure) Hanging Knee tucks Ring knee tucks (hold 5 sec @ top) 3×4 Metcon (10 Rounds for time) Ski 1:30/:30 10 rounds Record average 500m
Continue Reading
Metcon (No Measure) Emom 5 200m sprint Metcon (AMRAP – Rounds and Reps) AMRAP 5 Sot-ups x10 Wall walks x2 Rest 5 AMRAP 5 Row 150m 6 burpees over Erg
Continue Reading
Metcon (No Measure) Seated hammer curl (alternating) 4×12 Seated lateral raise 4×8 Metcon (Time) Strict knee tucks x15 Farmers carry 100m Push-ups x15 4 RFT
Continue Reading
Metcon (AMRAP – Rounds and Reps) AMRAP 40 Run 800m 25 KBS 35 dubs 45 sit-ups
Continue Reading
Metcon (No Measure) Plank 1min Side to side knee tucks 10/10 V-up x15 4 rounds Metcon (No Measure) Every 4 min for 24 min Bike 9 cal x15 toes to bar x15 KBS
Continue Reading
Metcon (No Measure) Curls (reverse, Hammer, supernate) 3×10/10/10 Skull-Crushers (barbell) 3×10 Superset these two Metcon (AMRAP – Reps) Tabata KB Clean and Jerk (from Hip) Suitcase Deadlift (same side as c&j) Switch arms. 8 rounds each arm (16 total)
Continue Reading
Metcon (No Measure) Front/45/lateral raise 3×10/10/10 DB Row 3×10 Metcon (Time) Run 1k Bike 2k Run 1k
Continue Reading
Metcon (No Measure) Lat Pull-down Lateral Raise 4×12 (super set) Seat Row seated Press 3×12 Metcon (AMRAP – Reps) 1 min Intervals KB SDLHP Kness to elbows assault bike med ball slams rest 3 rounds
Continue Reading
Metcon (No Measure) Skull crushers (db) Incline hammer curls 4×8 Lateral raise 3×12 Metcon (Time) 70 burpees 6″ target 60 sit-ups 50 KBS 40 pull-ups
Continue Reading
Metcon (No Measure) Aerobic Capacity 30min 400m run 20 DB Thrusters 35/50 20 Box Jump Overs
Continue Reading
1 2 3 10

Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

Archives